I like to think of it in terms of volume, the more water you can turn over the better, but volume of water doesn't mean speed of flow. So if you could somehow move large volumes of water slowly, that would be ideal, like a waterfall vs. a fire hose sort of thing. However, I think flow is beneficial inside the tank to eliminate dead spots and bring the water to the filter, and that's why i like powerheads inside the tank that move water.
Having said that, i'd aim at 4000 GPH on your tank.
I agree with this. There's is a point of balance but that would depend on how much media you have and a large enough surface area in ratio to your flow.
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